The term "restless legs" refers to the unpleasant sensations you feel in the lower limbs, followed by uncontrollable urges to move your legs while you are at rest. The National Institute of Neurological Disorders and Stroke indicates that restless leg syndrome is a neurological disorder affecting nearly 12 million Americans in a given year. The exact cause of this disorder is unknown. However, factors contributing to the development of restless legs include abnormalities in dopamine and serotonin, which are brain chemical messengers, impairments in the spinal cord, or nerve damage, reports the University of Maryland Medical Center. Relief from restless legs typically begins with incorporating self-care habits and lifestyle changes into daily routine, rather than use of prescription medications.
Step 1
Stretch your legs in the morning and evening. The Cleveland Clinic suggests daily stretching to loosen and warm up the leg muscles, which can relieve the cramping associated with restless legs. Try a calf stretch by placing one foot in front of the other with the forward leg slightly bent. With the back heel firmly planted on the ground, hold the stretch for 30 seconds, and then change sides.
Step 2
Take a warm bath, or use a cold compress. Warmth relaxes the leg muscles while cold decreases the irritating tingling sensations in the limbs. MayoClinic.com suggests using cool packs or covered ice as needed to relieve sensations. Try taking a bath before bedtime to relax the muscles and prevent the occurrence of restlessness during sleep.
Step 3
Stop or limit caffeine, alcohol and nicotine use. These substances alter the neurotransmitters, dopamine and serotonin, in the brain, which is attributed to symptoms of restless legs. The University of Maryland Medical Center indicates that avoiding caffeine, alcohol and nicotine can offer significant relief from persistent recurrence of restless legs.
Step 4
Take iron supplements or eat more iron-rich foods. Talk to your physician about testing for iron deficiency and determining if this is an option for relieving symptoms. In the event of low iron, the University of Maryland Medical Center says that increasing iron in your diet can reduce symptoms of restlessness. Iron-rich foods, such as clams, beef and pork, are absorbed readily by the body. Eggs and dairy also contain iron, but the body keeps less of the nutrient from these sources. Iron supplements are also an option.
Step 5
Use distraction games to stimulate your mind. Family Doctor notes that engaging in distraction activities, such as crossword puzzles or video games, can improve alertness and keep you from focusing on the symptoms. A portion of the disturbance caused by this condition lies in being overly focused on the irritations of the sensations, which prevent falling asleep.
Tips and Warnings
- MayoClinic.com notes that use of over-the-counter pain relievers, such as ibuprofen, can offer relief from leg twitching, but this does not necessarily alleviate the condition. Engaging in regular relaxation, such as yoga or meditation, can help ease stress before bedtime to allow focus on sleep.
- Do not disregard chronic symptoms associated with restless legs. Seek your physician's evaluation if unable to relieve symptoms by natural methods at home.
Things You'll Need
- Iron supplements
References
- National Institute of Neurological Disorders and Stroke: Restless Leg Syndrome Fact Sheet
- Family Doctor: Restless Leg Syndrome Lifestyle Changes
- MayoClinic.com: Restless Leg Syndrome Lifestyle and Home Remedies
- Cleveland Clinic: Restless Leg Syndrome
- University of Maryland Medical Center: Restless Legs
